How to differentiate good protein and bad protein

Labeling foods as “good” or “bad” could be an easy way to decide which foods are healthy for you. But such labeling can disqualify some foods that qualify in your list of a healthy diet. Certain protein bars also contain harmful ingredients. This doesn’t mean you should completely avoid these foods. Instead, knowing the right foods can help take wiser dietary decisions.

How to differentiate good protein and bad protein?

A good protein is rich in omega-3 fatty acids and has low saturated fats.  It has a base of good nutrients like amino acids and vitamins.

Bad proteins are high on fat, sodium, and preservatives.

Good proteins

  • Eggs

It is hard to find good proteins among the bad ones, so we’ll help you make the right choices.  Eggs can add protein to your diet in a big way if consumed in moderation.  Daily consumption of eggs will add a lot of cholesterol to your body.  It is a great choice for breakfast as each egg contains 6 grams of protein.

  • Lean Protein

If you wish to cut the quantity of saturated fat from your diet, choose leaner cuts of meat. Another way is substituting high-fat meats with skinless white-meat chicken or turkey. Ground turkey may be high in saturated fat so check the label “lean” in the package. Fish especially Salmon also can be a leaner alternative to fatty meats.

  • Plant Sources

Protein is also available in plant sources such as seeds, nuts, beans, and whole grains. Beans are good source of protein plus they have fiber, making them a rich choice. Similarly, one ounce of nuts provides 3 – 7 grams of protein. Besides, they also contain plenty of monounsaturated and polyunsaturated fat.

 Bad proteins

  • Saturated Fat

Protein from animal sources like red meat, and dairy products contain saturated fat. Eating foods with high saturated fat may raise LDL cholesterol in your blood. Such cholesterol may form plaque in the arteries. This can limit blood flow, resulting in heart disease. Fatty meats are sources of Protein high in saturated fat.

  • Red Meat

Red meat is not only a source of saturated fat. It also causes certain cancers and diabetes. A study tells about a link between the eating of processed red meat and risk of type-2 diabetes. The American Cancer Society says, red and processed meats may be a cause of colon and prostate cancer. Sausage and hot dogs are examples of processed red meat. So it’s better to limit the intake of these foods.

  • Protein Shakes

All protein shakes are not bad. But, many have preservatives and synthetic ingredients added to them. Use protein shakes as an alternative meal. Also, ensure that they have least amount of preservatives added.

  • Processed Protein Bars

Protein bars are easy to grab.  They have plenty of protein, but they are full of sugar and calories too.  Some protein bars can have up to 400 calories that an entire meal would provide you.


Taking protein is perfect for weight loss. But make sure it’s a good protein and not full of fats or added sugars. It may seem overwhelming at first, but eggs and lean meats are easy steps to add more protein to your daily meals.

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